Training for cross-country

moylaghshergar

I just started running training a week and a half ago, ran my first cross-country race yesterday (6k) and finished somewhere in the middle. Many times I felt like giving up as it was painful . On the hills I was good pushed myself and over took other competitiors but then on the flat and down hill my fitness let me down and the athletes I had passed on the hills would over take me. My upper body died in the last kilometre but I was still able to sprint to the finish over the last 100m or so.

I intend training 4 to 5 times a week over the next few months clocking up around 35 kilometres this week and increasing it slightly each week. I'd just like to know from other peoples experience how much improvement one in my situation is likely to have after 4 or 5 weeks of training.

cheers

bren74

moylaghshergar wrote: »

I just started running training a week and a half ago, ran my first cross-country race yesterday (6k) and finished somewhere in the middle. Many times I felt like giving up as it was painful . On the hills I was good pushed myself and over took other competitiors but then on the flat and down hill my fitness let me down and the athletes I had passed on the hills would over take me. My upper body died in the last kilometre but I was still able to sprint to the finish over the last 100m or so.

I intend training 4 to 5 times a week over the next few months clocking up around 35 kilometres this week and increasing it slightly each week. I'd just like to know from other peoples experience how much improvement one in my situation is likely to have after 4 or 5 weeks of training.

cheers

firstly fair play in running your first xc, your experience sounds like everyones the first few times out. xc is littered with moments where you feel 'wtf am I doing this for' but when you finish you thing 'that was great'. Peaking for an xc race is not something that will come quickly or easy and there will be elements of your racing that will improve quicker that others. why limit yourself to 4-5 weeks training when the season and races continue until February March? Its around this time of year that you will see big benefits to your running and will hold you in good stead on the road in spring or track in summer
Keeping up your frequency and introducing long hill repeats (4-5 x 1000m - 4 mins steady/hard) and short hill repeats (8 x 300m hard) will give extra stamina to deal with going steadily hard in a xc race.Keep your lsr up. Racing frequently on the muck will sharpen you up and make it easier to cope with the mental demands of it. consider joining a club where open handicap xc club races take place where you can chase down other runners in a race is also a good way to build race experience.
personally I love the xc training and racing; I missed Star of the Sea yesterday but I cant wait for the novices in a couple of weeks time
-enjoy!:D

moylaghshergar

bren74 wrote: »

firstly fair play in running your first xc, your experience sounds like everyones the first few times out. xc is littered with moments where you feel 'wtf am I doing this for' but when you finish you thing 'that was great'. Peaking for an xc race is not something that will come quickly or easy and there will be elements of your racing that will improve quicker that others. why limit yourself to 4-5 weeks training when the season and races continue until February March? Its around this time of year that you will see big benefits to your running and will hold you in good stead on the road in spring or track in summer
Keeping up your frequency and introducing long hill repeats (4-5 x 1000m - 4 mins steady/hard) and short hill repeats (8 x 300m hard) will give extra stamina to deal with going steadily hard in a xc race.Keep your lsr up. Racing frequently on the muck will sharpen you up and make it easier to cope with the mental demands of it. consider joining a club where open handicap xc club races take place where you can chase down other runners in a race is also a good way to build race experience.
personally I love the xc training and racing; I missed Star of the Sea yesterday but I cant wait for the novices in a couple of weeks time
-enjoy!:D

cheers bren74.

Yea the race was held by Star of the Sea and I didn't fancy the course that much, 4 laps of 1500m, but I reckon with the fitness i'm at I would have hurt on any course.

Same course next Sunday for the meath novice, would like to have a little more training under me. I certainly intend on continuing after the 4 or 5 weeks. The first month or two are always the toughest. I'm not looking forward to sunday

bren74

moylaghshergar wrote: »

cheers bren74.

Yea the race was held by Star of the Sea and I didn't fancy the course that much, 4 laps of 1500m, but I reckon with the fitness i'm at I would have hurt on any course.

Same course next Sunday for the meath novice, would like to have a little more training under me. I certainly intend on continuing after the 4 or 5 weeks. The first month or two are always the toughest. I'm not looking forward to sunday

good stuff, at least you know what to expect. By the time xmas comes you'll find your strength and stamina coming on in spades

Best of luck Sunday!

meathcountysec

moylaghshergar wrote: »

Same course next Sunday for the meath novice, would like to have a little more training under me. I certainly intend on continuing after the 4 or 5 weeks. The first month or two are always the toughest. I'm not looking forward to sunday

And then on to Loughcrew for the Meath Intermediate the following Sunday:eek:

Another "testing" course:rolleyes:

Oh the joy:D

moylaghshergar

meathcountysec wrote: »

And then on to Loughcrew for the Meath Intermediate the following Sunday:eek:

Another "testing" course:rolleyes:

Oh the joy:D

8k might kill me, however it is on home turf so I may be forced into running

blanchdub

Congrats Moylaghshergar!

I wanted to Race Star of the Sea XC but could not find it on Sunday.

Was the location given by Runireland on maps.google.com accurate? I attach the map I used.

I passed the cross road right above the red mark and saw no signs ( passed there 3 times..maybe I am blind?!?)...
went to Duleek and Julianstown, looked for signs did not see any.

Asked the Hotel staff on the N1 before julianstown, petrol station in Julianstown, & Duleek, joggers on Moorechurch road...noone heard of it. Someone sent me to Bettystown....I did not go down Cock Hill Road..and maybe that was there???
I'd like to run it next year...

meathcountysec

blanchdub wrote: »

Congrats Moylaghshergar!

I wanted to Race Star of the Sea XC but could not find it on Sunday.

Was the location given by Runireland on maps.google.com accurate? I attach the map I used.

I find map locations on runireland, particularly for rural events, are speculative to say the least:rolleyes:

The course was the other side of Stamullen, which is the opposite side of the M1 than shown. I believe it was signposted from Julianstown via Stamullen but since I came in from a different direction can't swear to this.

It's always a good idea to check directly with event organisers re location, start times etc. I booked into the Lakes 10 thinking it was at 7.30pm but subsequently found out it was at 11 am

I've attached a link in RacePix365 showing where photos of event were taken. Might be of some assistance next year

blanchdub

Thank you! Exactly what my wife said : not to rely on google map and should have brought the tel # of the organisers...
I'll be better prepared next year

moylaghshergar

blanchdub wrote: »

Congrats Moylaghshergar!

I wanted to Race Star of the Sea XC but could not find it on Sunday.

Was the location given by Runireland on maps.google.com accurate? I attach the map I used.

I passed the cross road right above the red mark and saw no signs ( passed there 3 times..maybe I am blind?!?)...
went to Duleek and Julianstown, looked for signs did not see any.

Asked the Hotel staff on the N1 before julianstown, petrol station in Julianstown, & Duleek, joggers on Moorechurch road...noone heard of it. Someone sent me to Bettystown....I did not go down Cock Hill Road..and maybe that was there???
I'd like to run it next year...

Cheers mate

I went with a club mate and didn't see a thing as I sleep like a baby all the way